If you want to raise your heart rate, HIIT workouts are a great way to accomplish this. But what exactly is HIIT? How can you tell if HIIT is beneficial to your health? Keep reading to find out! 

 What is HIIT training?

HIIT, or High-Intensity Interval Training, is a form of exercise that alternates between high-intensity and low-intensity phases. They are high-intensity bursts of exercise that help your body perform more effectively and burn calories faster. This type of training is ideal for anyone seeking to bulk up because it improves endurance and strength.  Smart Lifebites explores this in Is HIIT good for you? Dr. Oz’s personal trainer shares his insights  and Forget the handstand pushups: CrossFit can be for anyone

Kneeling muscular couple exercising with kettlebells

How does HIIT work? 

When you do HIIT exercises, your body’s metabolism increases as well because it is forced to work harder than usual. The rapid spurts of exercise warm up your muscles, allowing them to contract more forcefully when you reach your recovery time. This improves endurance and metabolism while also helping to grow muscular mass.  

Everyone can undertake HIIT workouts, but it is vital to practice safety while doing them. 

HIIT workouts are excellent for muscle building because they force you to work harder than you would in a typical workout. However, it is critical to exercise safely when performing HIIT because the high intensity can put a lot of strain on your body.  HIIT workouts are great training for losing weight and getting in shape, but it can be difficult to know where to begin. We’ve compiled a list of the most important factors to consider when getting started with HIIT workouts. 

 HIIT safety tips:   

  • Warm up thoroughly before starting your HIIT workout. Warming up will help your body prepare for the strenuous exercise to come and help reduce the risk of injury.  
  • Start slowly. If you’re new to HIIT, don’t try to go all-in right away. You can do more intense workouts eventually at the right time. 
  • Listen to your body. If you start feeling pain during a HIIT workout, stop immediately and rest. 
  • On nonconsecutive days, try HIIT two or three times per week. It is advisable to mix HIIT sessions with moderate exercise such as yoga. 
  • Your intervals should not be minutes long, but instead seconds, preferably 20 to 60 seconds. Short intervals were much more effective at boosting fitness levels than longer intervals. 
  • When you can’t barely speak, you know you’re doing it intensely. 


It is advisable to consult an expert before preparing a HIIT workout to ensure that the exercise is safe and effective for you. The intensity of your activity must vary depending on your body type and condition, as well as your weight target.  

It is also vital to understand that the human body has a limited capacity for exercise. Consequently, it is recommended that you do not push yourself too far in order to prevent injury. Therefore, it is recommended that you visit your doctor before beginning a HIIT fitness program. These are some of the intensity workouts you can do in between short breaks. These cardio workouts are the most effective way to burn fat quickly. To achieve the goal of the HIIT training workout, perform the following exercises rapidly and intensely. 

Must-Try HIIT Workouts for You 

1. High Knees

High knees is a simple exercise that requires no special equipment. The High Knees workout strengthens all of the muscles in your legs and elevates your heart rate, which improves overall balance and agility. 

  • Open your feet to hip level and then lift your left knee to your chest.  
  • Repeat with the opposite leg at a running pace.  
  • Try it out with your arms extended and your knees touching your palms. 


2. Jumping Jacks

Jumping jacks can help you burn fat all over your body, especially your belly, quickly because of their high intensity and great number of calories burned. 


  • To begin jumping jacks, remain standing with your feet at least hip-width apart.  
  • Maintain a relaxed posture and a forward gaze. 
  • Now, jump and spread your feet laterally.  
  • Move your arms up and down above your head while simultaneously moving your hands. 

3. Burpees

Burpees enhance your metabolism, allowing you to burn more calories on a daily basis. When performed correctly and regularly, the exercise gives a high-intensity workout that is likely to train your muscles while also keeping your heart racing, lungs pumping, and sweat flowing. 


  • Lean down and get into a semi-squat stance.  
  • Maintain a straight spine and place your chest on the ground.  
  • Push-up, frog jump with both legs together, and then jump up by raising your hands in the air. 


4. Push-ups

Push-ups aid in the reduction of abdominal fat. Pushups on a daily basis can assist in increasing upper-body muscle tone and strength. Additional possible benefits include improved cardiovascular health and better shoulder joint stability. 


  • You must assume the cat stance, with your palms and toes touching the ground.  
  • Now lower yourself to your chest and touch the ground.  
  • Make sure your spine is straight and your legs are straight.  
  • Do this repeatedly.  


5. Mountain Climbers

Mountain climbers are an efficient technique to improve your arms, back, shoulders, core, and legs since they are a complex exercise that uses many muscle groups across your entire body. The ideal exercise for reducing stubborn belly fat and enhancing your abs. 

  • Begin in the plank position.  
  • Drive one knee in toward the chest, then step back and drive the opposing knee in. 
  • Continue alternating legs as quickly as possible. 


6. Bent-over Row 

The bent-over row, particularly with a weight, is one of the most effective strength-and mass-building exercises. In comparison to other rowing exercises, it enables the lifter to utilize more weight. It also activates the forearm and biceps muscles, resulting in a stronger grip.  

  • Stand with your knees slightly bent, carrying a dumbbell in each hand.  
  • Bend your torso forward while keeping your back level and upright.   
  • Remember to look up as you lift the weights, keeping your elbows close to your sides. 
  • Take a breath at the top of the motion, then squeeze your shoulder blades together before slowly lowering the weight. 


7. High Jump  

High-jump exercise enhances cardiovascular fitness, or the ability of the heart and lungs to give oxygen to working muscles. 

  • Jump straight up, fingertips to the sky, as though deflecting a volleyball spike.  
  • Make sure your arms are straight up.  
  • Land lightly.  
  • Do this fast and try to jump higher than the last one.  

HIIT workouts involve higher energy expenditure over time. This means that even during rest periods between intervals—when your body needs recovery time—you’re still expending energy as your body uses oxygen and nutrients from the food you ate throughout the exercise.  They are more than just a way to lose weight and burn more calories. If done and performed correctly, with adequate rest times, it can be more efficient than other forms of exercise and can also be beneficial to your overall health. 

To avoid workout-related injuries, consult your doctor and seek expert advice before beginning an intense workout. As I have mentioned earlier, if you’re just getting started with HIIT, don’t do it all at once. Prepare and condition your body first, so things will not be overwhelming because HIIT workouts are too strenuous. 

— Rachel Miller

Rachel Miller is a certified Sport and Fitness Enthusiast who loves to write about her passion for Nordic Lifting. Her Fitness goal is to spread awareness and instill in the lives of people everywhere the value of health and fitness. 

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